The Long Run

Colt 45 Trail Ultra

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Location:

FL,

Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 25:13:21 (1/2019)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 1866.59
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
64.600.000.000.000.000.000.0064.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.400.000.000.000.000.000.0010.40

10.4@8:18

Wanted to get a longer run in, so even though more of a medium long run, felt pretty good.  Started with 2 mile loop inside Westlake Village, then headed north, cut through Eniswood and over to Pinellas Trail going north, then right onto Klosterman and up and over the hill (but not all the way to the bottom) before turning back around.

There was a small sprinkling of rain at the start and I thought about dressing warmer which would've been bad since it warmed up by the end and the humidity stuck around.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.290.000.000.000.000.000.004.29

4.29 Mile walk in 1:03, loop outside of Westlake Village

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

6.03@7:52

Southbound down Starkey Gap trail to Keystone and then back to the Trinity Blvd parking area.  First mile felt good at 8:44, then able to keep improving on pace after that.

This was first sub-8:00 effort in a while (not counting 5k races).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.000.000.000.000.007.02

AM - Walked 3.0 miles in 47:39, loop inside Westlake Village

PM - 4.02@9:06

Evening Humpday Hustle run with Daisy and Evan, out to the "two mile tree" stopped for a picture, then turned back.  Was pretty dark out but got a good picture of our shadows from the street lights but could also pickup the clouds in the sky.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.260.000.000.000.000.000.004.26

Walked 4.26 miles in 1:01.   What is becoming a pretty standard route, Alderman to Belcher to Nebraska to 18th Street , to PA Ave, to Omaha, back to Alderman and back into the neighborhood.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.440.000.000.000.000.000.004.44

4.44@8:07

Shakeout run before tomorrows long run/ race.  Southbound down Starkey Gap trail and then turn back around.

Then back home and hung out with baby until Sophia got home from school.  Jess had a job interview.

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Race: Colt 45 Trail Ultra (27.962 Miles) 05:20:59, Place overall: 8, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.160.000.000.000.000.000.0028.16

28.16@11:24  5:21:03

Colt 45 Trail Run (45K)

Had a lot of fun at this race.  I was looking for miles, it had been too long since going over 20 miles (or even close to 20 miles).  Had backed off mileage while my foot got better.  Was hoping the softer surface would not aggravate things.  And it turned out I was just fine.

Race started at 8:00, with the 45 mile race starting at 7:00, so when I got there there were already runners out on the course.  It was in the low 50's at the start so I wore a hat and arm warmers and had on a second shirt that I ditched just before the race start.

Course was two loops in the Colt Creek Preserve (Lakeland, FL area).  Andy, the RD announced they had just cut the grass.  Yes, a good part of the trail was actually on grass, nice, flat, and even.  Some of it was a little sandy here and there (but no sugar) and there some mildly rooty sections.  The only obstacles were a couple large puddles you had to go through.  There was some water that you could easily walk around, but at least two you just had to walk through.

Aid stations were great.  Course was sort of a figure 8, so it seemed like I was going in circles hitting the same aid stations more than once per loop.

I was pretty much on a strict 7:1 run:walk.  I stuck to this until some time in the mid 20 mile range (maybe about mile 24) where I took a couple extra walk breaks before the 7 minutes were up.

The second loop, although slowing down a little, I did manage to pass several runners the last few miles.  It had warmed up by the end but was still well below being hot.

Finishing up the race I had mixed feelings about my performance.  On the one hand , no expectations, all about time on my feet. But on the other hand I knew I could've done better.  Only 6 minutes faster and I would've been 4th overall and first AG.  It's nice when you do really well without trying. But you shouldn't be disappointed when doing pretty good and not trying to do your best.   So, for goal of getting in miles and time on feet and being ready to run on Monday, check.

Bonus, really cool shirt, red long sleeve.  My stepdaughter asked if the race was named after that song.  What song?  Crazy Rap (Colt 45) by Afroman.  No, I told her.  But now that song is stuck in my head.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
64.600.000.000.000.000.000.0064.60
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